In courtrooms throughout the United States, witnesses are asked to swear to "tell the whole truth and nothing but the truth." But when we talk about observable facts, are there "half-truths" like we read and hear from media pundits who only report partial information? Does this "yellow journalism" lead us to the truth? Or is a "half-truth" simply euphemistic for a lie? What about hearing both sides of the story to gather all the facts?
True, I'm posing more questions than answers, but could it ever be better to say nothing than to tell only a partial truth? Personally, when I pose a question to someone I trust, I'd rather hear "the whole truth and nothing but the truth" as they see it than hear only the positive spin on the situation. How can we build close relationships with those who only say what they think we want to hear? I believe that half-truths deceive us into believing a false reality rather than the truth. (Oh, and I do know that reality is extremely subjective and can be in the eye and mind of the beholder, but that's for another blog!)
It's probably fair to say that we all seek truth and no one is fond of being deceived. When we practice yoga poses, our body does not lie! If we're listening, it tells us exactly which hip, shoulder, thigh, knee, ankle, etc. is injured, holding tension or losing mobility. While practicing this week's wonderful hip and thigh opening posture called "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana, learn to appreciate the one-side-at-a-time posture in order to determine the different truths in each side of your body. The truth is paradoxical and logical by turns and the body certainly reflects this truth....
- Physically---I'm telling you "the whole truth and nothing but the truth"---your body will thank you if you first practice last week's blog "Lying-Down Half-Bound Lotus" or Supta Ardha Padmasana with a bolster, and then the seated version, before attempting this week's standing "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana.
- If you are pregnant, or you're willing to acknowledge the whole truth that you have limited mobility in the hips or hamstrings, stand in front of a wall, chair back, bed or other stable piece of furniture, or even a block, to support the Forward Fold with one hand. Begin this week's position by standing tall in "Mountain Pose" or Tadasana (in front of your prop if you're truthful and know you'll need it!) While inhaling sweep both arms out to the sides and upward into an "Upward-Facing Salute" or Urdhva Hastasana, drawing up the pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) for core support at the top of the in breath. During the long and smooth exhalation, bend the right knee while turning it to the right (for an external rotation) and use both hands on the right shin bone to bring the right pointed foot across to rest just above the knee of the left leg, or if able onto the groin of the left leg. Inhale while grounding into all four corners of the left foot and sweep both arms up and then out, bringing the right hand behind the back to grasp or bind the big toe of the left foot in the "yoga toe hold" (first two fingers separate the big toe from the others). If your body tells you the truth---this isn't possible right now---clasp or bind the big toe of the right foot with the left hand and use the right hand behind the back to bind the back of the left elbow. If balancing on one foot is too challenging, bind the right foot with the left hand and use the right hand on the prop to steady yourself.
- Remain standing with the right foot firmly bound for several breaths (3-5) before adding the Forward Fold on an exhalation. Be aware of tilting the pelvic basin forward as the hips tip forward and the tail bone pulls back and lifts upward. If the left hand is free, release it to the prop in front of you or onto the floor beside the left foot, keeping the gaze upward, and attempting to hinge only from the groin with the concave lumbar curve intact. On each inhalation extend the spine by lifting the head and the gaze outward, and during the exhalations, while lifting the bandhas upward and back toward the spine, gently press the abdomen into the inner right thigh. With regular practice you may eventually be able to exhale the nose and then the chin to the knee of the standing leg. Never force your body into this or any other pose. After 5-10 smooth breaths in "Half-Bound Foot Forward Fold" draw in the bandhas, press the tail bone downward and slowly roll back up into the standing version. Inhale to slowly release the bound right foot and then exhale while bending the left knee to bind the left foot on the right groin, holding each stage of this pose for the same number of breaths on this side.
- Mentally---Since this is an intense hip-opener and forward folding posture, don't try to deceive yourself into thinking that you're ready to try this if you haven't properly prepared with warm-up postures. It's also crucial to pay close attention to the messages that your body is sending to your brain! Move slowly and gradually into each phase of the pose on each side with mindful awareness of each breath and body sensation. Notice the difference between the right and left hip flexors, especially in the lower back around the sacroiliac joint, and notice the back of each thigh during the Forward Folds.
- Spiritually---As you practice this "Half-Bound Forward Fold" remember that Friedrich Nietzsche said, "All repressed truths become poisonous." Don't allow your yoga practice to become a lie by fooling yourself about where your body and mind are when you practice. Are you truly yoking with God or just exercising? One necessary ingredient in the discipline of yoga is the practice of the yamas (ethical disciplines) and one of these is the practice of truth (satya). As the axioms state, "Truth is often eclipsed but never extinguished," and "Truth angers those whom it does not convince." So I encourage my students to practice truthfulness in all poses and in all things. "It is one; the sages speak of it by many names." Commit yourself to live truth; to be truth! Experience what Jesus was referring to when He said, "...the truth will make you free." (John 8:32)
